WOD: Monday, June 17th, 2024

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute Per side 

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Strength: Front Squat (17 Minutes) 

• Sets 1 and 2: 2 Reps each @ 90% of 1RM 
• Sets 3 and 4: 1 Rep each @ 95% of 1RM 

*Heavy week- bring out belts, knee sleeves, lifters! 

*If you fail at 95% drop weight down to 90% and finish with 2 singles at 90%

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Workout: For Time 

• 300 Meter Run 
• 21 Thrusters (95/65) 
• 21 Pull Ups 

-Then-

• 300 Meter Run 
• 15 Thrusters (95/65) 
• 15 Pull Ups 

-Then-

• 300 Meter Run 
• 9 Thrusters (95/65) 
• 9 Pull Ups 

*CRX: Bar Muscle Ups (9-7-5) 

*Goal is big sets on thrusters – scale to a weight that allows for that

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Cardio Option: For Time 

• 300 Meter Run 
• 21 Atomic Sit Ups (25/15)
• 21 Pull Ups 

-Then-

• 300 Meter Run 
• 15 Atomic Sit Ups (25/15)
• 15 Pull Ups 

-Then-

• 300 Meter Run 
• 9 Atomic Sit Ups (25/15)
• 9 Pull Ups 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 DB Side Bends (50/35)